What is your cycling background and what are your cycling goals?
Slam the RD (Recovery Demands) slider to the right, Save, and return to Planner page.
If the gradient bar hasn’t changed refresh the browser page and note changes to current and past weeks.
Now decide what you really felt like on those days and adjust the slider back to reflect that.
Over time as TL increases you may decide to move the slider back to neutral (default).
The Freshness Feedback slider (a XATA function) only affects recommended lists for the day and can be used to raise or lower workout difficulty depending on what you’re up for doing today.
Continuous ATP is essentially “Put me in perpetual Build phase under my control at a ramp rate and target Focus Power I configure.”
Xert is unique in that it calculates low and high/peak recovery loads. Unless an activity pushes those numbers up high enough a rapid return to fresh form is to be expected (red to blue instead of red to yellow to blue).
- If calculated form is fresh/blue, HIT will be recommended at or close to your currently selected Focus Type.
- If form is tired/yellow, endurance will be recommended.
- If form is v.tired/red, rest/recovery will be recommended.
By control I mean you choose what you want to do from recommended lists or go rogue on occasion like you did with your long ride. If you establish a weekly pattern XATA will recognize that and day-of-the-week advice will kick in. Otherwise make daily choices as you see fit. 
There is always more than one suitable workout for the day (indoor, outdoor, virtual) or use Autogen or Xert Magic Buckets if you have a Garmin.
If you want to do self-regulated blocks of training you can adjust ramp rate accordingly and change Focus Power on occasion (or use Filter) to switch up the stimulus.
Otherwise HIT day recommendations will be at or near your currently configured Focus.
If you prefer a phased-periodized progression, consider XATA Base-Build-Peak or an XFAI forecast with target dates instead of Continuous.
While some content is outdated you should find my newbie tips of value –
Onboarding steps for Xert trial users and newbies - General - Xert Community Forum